Intuitive Eating for the Holidays
The holiday season has long been known to be a time of tradition. Many special traditions involve family, friends and celebration, but even more revolve food. For someone struggling with problematic eating, food addiction, attempting to lose weight or change eating habits, the holiday season can be an especially difficult time.
The holiday season has long been known to be a time of tradition. Many special traditions involve family, friends and celebration, but even more involve food. For someone struggling with problematic eating, food addiction, attempting to lose weight or change eating habits, the holiday season can be an especially difficult time. Events that should evoke emotions of fun and celebration, are often met with dread and anxiety by those that feel they may lose control.
During this holiday season, stop the diet and try a new and different approach to managing eating behaviors.
1. Correct Distortional Thinking - Distortional thoughts are beliefs we have which only bring us back to a place we don't want to be. Thoughts like: It's just one time a year.... I'll start my diet for the New Year.... This is the ONLY time I can enjoy Pumpkin Spiced Lattes, so better drink as many as I can! Having these types of thoughts creep into your mind can easily derail you from your bigger goals of attempting to be healthier and not binge or overeat. To combat these thoughts, we work on a strategy called Thought Stopping.
2. Minimize and Manage Stress Levels - Stress is often the emotion that tends to send us into a tail-spin of making poor choices for our health and well being. When we're stressed, we feel out of control, rushed in our routine and like we just can't handle ONE MORE THING. When we feel overwhelmed during the holidays, we tend to control the things in our life that demand the most attention - busy Christmas shopping, scheduling ALL the events, traveling here, there and everywhere, juggling stretched budgets and still trying to take care of LIFE. The problem is, when we're trying to stay in control of everything else, we tend to slack on other areas -- unfortunately that's usually ourselves. Self-care and taking time out for ourselves is the thing we put LAST when everything else is crazy. Sometimes, this translates into our health goals, managing our binge eating behaviors or saying TO HECK WITH IT in working on making healthy changes.
3. Plan Ahead - Having a plan about how you're going to manage difficult situations can be one of the single, best ways to prevent a binge episode. Having a plan doesn't mean you won't experience cravings or urges to binge, but it does mean you'll be better equipped on how to respond to cravings.
4. Support System - Have you ever tried to manage your disordered eating issues during the holidays ONLY to be met with all your family members bombarding you with triggering statements and judgments. Do you really think you need to go back for seconds? I'm only eating the vegetables this year because I'm trying to watch my weight. Phrases such as these can be particularly difficult for those with disordered eating issues. Many people don't understand the difficulty in trying to maintain these changes, ESPECIALLY when there is an abundance of food. Eliciting a support system which understands the difficulties you may face may be most helpful in making changes for your eating behaviors during the holiday season. Explain to your friends or family members your goals and ask them to support you. In the Happy Healthy Holiday program, we will be discussing specific dialogue and examples you can use with your family to help them understand.
5. Focus on the Reason for the Season - From Halloween to Valentines Day, it may seem like there is one celebration after another featuring food. So many times we put ample focus on the food at each of these gatherings. For those with disordered eating issues, the food focus may be even more heightened. This glamorizing of food tends to blind us from other important parts of the holiday season - friends, family, tradition and celebration. It might be helpful to remind yourself that although Grandma's Apple Pie may be very special because you can only enjoy it once a year, it's likely many of the other foods can be made anytime throughout the year. Focus on the real reason for the season and take the glorification out of the food.
Do you need help with addressing these areas?
In the Happy Healthy Holidays Support Group we will be addressing ALL of these issues and more. If you're the person that has made progress towards goals and you're TERRIFIED you might relapse during the holidays -- then this group is for YOU. If you're wondering how you can possibly enjoy food, when you constantly feel like food is the enemy -- then this group is for YOU. If you find that you are constantly stressed to the max during the holidays, which in turn, leads to eating ALL the holiday cookies -- then this program is for you.
Program Begins on November 11th.
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Healthy Eating Basics Boot Camp Sneak Peek
February 28th is the LAST DAY to sign up for the Health Eating Basics Boot Camp at the Early Bird discount rate! The next live session won't be until Spring 2018!
February 28th is the LAST DAY to sign up for the Health Eating Basics Boot Camp at the Early Bird discount rate! The next live session won't be until Spring 2018!
If you're interested to learn more about the program before signing up, check out the Info Session video below to see a preview of the curriculum and a sneak peek of one of the classes.
For registration information, click here.
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All You Need to Know About Eating Healthy
Have you ever wondered how some people can eat "normal" everyday and never have to worry about food? They can eat a donut without feeling one bit guilty. They can eat a few bites from a piece of cake and feel satisfied enough to pass up the rest. They can eating 3/4 of what is on their plate and leave the rest for later because they're no longer hungry.
There are SO MANY mixed messages through the media, advertising, publications and endless commercials trying to sell the next best way to lose weight, get healthy and to finally "make exercise fun." The healthy and fitness industry is a multi-million dollar money making machine and every day they make their buck off of individuals that are hoping they have FINALLY discovered that magic solution.
However, it does not have to be that complicated.
Have you ever wondered how some people can eat "normal" everyday and never have to worry about food? They can eat a donut without feeling one bit guilty. They can eat a few bites from a piece of cake and feel satisfied enough to pass up the rest. They can eating 3/4 of what is on their plate and leave the rest for later because they're no longer hungry.
Eating healthy is really about just getting back to the basics. Eating food that tastes good, food that's nutritious and energizes your body for daily activity and exercise. Eating food to the point of feeling satisfied and stopping when you're full. Enjoying a treat from time to time without feeling guilty.
There are five basic concepts for healthy eating:
1. Understanding Nutrition - Having a solid foundation of healthy nutrition is the cornerstone for giving your body what it needs to function properly. Healthy nutrition involves understanding how to read food labels, eating a balanced diet and knowing how each food group effects your body.
2. Healthy Goal Setting - A health goal is the #1 New Year's Resolution set every year. And why wouldn't it be? A New Year means a new start and a great time to look at one's health and want to make changes. However, many individuals set goals weight loss goals which can be very problematic, causing the person to be tethered to the highs and lows associated with what the scale reads. Learning how to set HEALTHY goals can be the best approach.
3. Navigating Grocery Gimmicks - There is a LOT of jargon in the present day when it comes to food. Sugar free, all natural, cage free, gluten free, etc. All of these different terms come disguised as a way to try and help you be healthier, but some are actually causing more harm than good. Understanding how to read through all the jargon and how advertising and marketing companies utilize jargon to trick you into buying their products can be very beneficial in the pursuit of a healthier lifestyle.
4. Meal Planning - One of the single best ways to create a healthier lifestyle is to plan out your menu from week to week. But so few people actually take the time to do it! Whether they're overwhelmed, don't know where to start or simply bored with their meal choices, there are many reasons people don't commit to meal planning. However, this method has time and time again proven to be one of the most helpful!
5. Getting a Tap on Your Emotions - Do you eat when you're sad, stressed, bored, angry --- all of the above? You're not alone. Almost everyone eats for reasons other than physical hunger from time to time. However, this can become problematic if you find yourself reaching for food EVERY time you experience negative emotions and you have no other healthy means to cope. Adopting a mindful eating, or intuitive eating, approach can be one of the best ways to make sure you're eating in ways that nourish your body and leave you feeling satisfied instead of guilty.
Do any of these areas sound like something you're struggling with in your healthy lifestyle pursuit? We'll be covering each concept in depth in the Healthy Eating Basics Boot Camp beginning March 4th. The 6 week program is completely online and if you found something that resonates with you here, I would love for you to learn more about the program by clicking here.
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Healthy Eating Basics Bootcamp (Online!) - Open for Enrollment!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
Hello everyone!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
If you are:
Confused about conflicting dieting advice and have tried multiple diets with little success.
Turning to foods during emotional times, such as: stress, sadness, loneliness, boredom, frustration and more.
Unable to determine your body's hunger signals and eating just because "it's time to eat" or because "there's nothing else to do."
Eating out multiple times a week because you don't know what to cook at home, feel like there's not enough time to cook, or you're too tired to cook.
Despising going to the grocery store several times a week and would like to go less (how does twice a month sound?).
Struggling with motivation to stick with your goals, a change in diet or an exercise routine.
Setting the same get healthy goals every year, only to give up on them after a couple of weeks.
Then this program is for you!
The program is comprehensive, including some of the most researched, science based strategies for overcoming problematic eating issues, changing behaviors and developing life-long healthy habits.
Many individuals have invested hundreds of dollars in trying multiple diet plans and numerous workout strategies, only to end up right where they started - feeling FRUSTRATED, DISAPPOINTED and DEFEATED.
I often tell my clients, it's probably not the diet plan or the workout routine that hasn't worked, but perhaps your ability to stick with these plans for the long-haul. Be honest with yourself and ask if you really GAVE IT YOUR ALL before you gave up? If not, what went wrong? What was the reason(s) you weren't able to finish the program? Was it too strict? Did you get bored with the food choices? You couldn't give up your carbs? The workouts were too hard? The plan was too long?
Research has found most people trying to make changes to their health, weight or diet, need to refocus their energy on developing a different mindset, rather than the food or exercise. I often tell my clients, motivation is a myth. It's more about organizing your life and your thoughts into a way that makes transition and adapting new habits as easy as possible. That's what the Healthy Eating Basics Bootcamp is designed to do!
This program is PACKED with all the strategies you need towards making changes in your health journey. We'll be covering mindful eating, goal-setting, nutrition basics, grocery shopping, meal planning, emotional eating, and TONS of healthy tips along the way.
Here's a look at what's included in the 6 week program:
5 LIVE presentations hosted by myself on the topics of Nutrition Basics, SMART Goal Setting, The Games Grocery Stores Play, Stress-Free Meal Planning and Mindful Eating vs. Emotional Eating.
5 Pre-Recorded videos where I chat with you about: Grocery Haul -Exactly What I Buy at the Store, My Favorite Healthy Living Products, My Meal Planning Routine, What I Eating in a Day and A Guided Grocery Store Tour.
In depth lesson plans emailed straight to your Inbox weekly.
Homework assignments and handouts to help you in implementing the program's lessons into your own life.
A weekly Action Challenge in which you will be able to incorporate lessons from the program into your own life, while also joining in community support for the challenge through the FB community.
A Tracking Sheeting so you can monitor and track your progress.
A super secret Facebook group in which you and all the other participants can share ideas, motivation and share progress on weekly challenges.
A weekly Q & A session with myself to answer any questions or concerns you have about the program material, as well as any help you may need in implementing your goals.
Tons of great BONUSES, including: Weekly prize drawings, FREE download of 25 Healthy Hacks from an ED Expert, discounts from loved brands, such as Reebok and Iherb, 1 week free trial of the Madden Wellness Membership and anything else I can think to throw in there along the way!
Space for the program is limited. You can signup now for the Early Bird discount through February 28th. After that deadline, the price increases. The program begins in March (exact time/dates TBD).
I will leave you with an Intro Video I made about last Summer's program. Please keep in mind this video also contains previous pricing that was only available for the first group and is NOT the current price. I wanted to share the video in hopes that maybe it can answer any questions you might have, as the content of the program will be close to the same. If you have any other questions about the program, please contact me and I would be glad to answer!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com . V
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June 2016 Newsletter
First off, let me say a huge THANK YOU to the Laurel County Chamber of Commerce for inviting and hosting Madden Wellness for the day during the London Women of Vision Expo.
Hello everyone,
First off, let me say a huge THANK YOU to the Laurel County Chamber of Commerce for inviting and hosting Madden Wellness for the day during the London Women of Vision Expo. It was a great opportunity full of meeting lots of other strong, female leaders, each specializing in their own unique avenue of business and entrepreneurship. As part of the expo, I was invited to speak on a topic and chose the topic of Mindful Eating vs. Emotional Eating. It was a great day!
June Events
As for June, I have been wanting to offer more events to my subscribers and to the Facebook Group community, as well. Thus, each month I intend on offering at least a couple of different events you can plan on attending for FREE!
This month's events:
Mindful Eating vs. Emotional Eating Webinar - June 25th @ 9 p.m. EST (Invite Coming Soon)
FB Live Grocery Shopping Haul - Time/Date TBD (Join the group to be notified!).
Madden Wellness Membership
In addition to adding more free events, the Madden Wellness Membership site is also under construction. This month I am concentrating on adding valuable Member's Only instructional videos including, How to Make the Most out of Meal Planning. Madden Wellness members will enjoy unlimited viewing of these courses and short videos through the platform. Be sure you stay tuned for an introductory offer when the community officially launches!
Free Facebook Group
Have you joined our Facebook Group,
Mind~Body~Nutrition
? The group provides daily inspiration for members and is FREE. In addition, members receive first notice of Madden Wellness offers and events. Madden Wellness hosted an online chat event, Stress Free Meal Planning last month and had a great turnout.
Beat the Binge Program
Let me remind you again of the
Beat the Binge, an 8 Week Online Interactive Program
. In this program, we will be covering topics like Stress-Free Meal Planning, Games Grocery Stores Play (to get you to buy stuff), Taming Food Triggers, and more! Make sure you take advantage of the special offer for Newsletter recipients coming soon!
As always, I want to personally thank you for subscribing to my Monthly Newsletter. The Newsletter is a great way to stay informed of the latest from
Madden Wellness
, be the first to receive VIP access to workshops and have instant access to discounts on all Madden Wellness programs. Thanks for being here!
- Amber, MA, LPCA
Eating Disorder & Obesity Specialist
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
MADDEN WELLNESS SERVICES